OktoberFeast! Sausage, Cauliflower Mash and Sauerkraut
Well here's some exciting news...
I have my very own vegan bodybuilding cookbook and it's available on Amazon Prime!
I'm a published author, guys!!!!! How cool is that?!
And it just wouldn't be fair (or smart marketing) if I didn't share at least one of the 100+ recipes here on my blog.
Sooooo without further ado, here's a little taste (no pun intended) of just one of the 100+ recipes featured in my new cookbook aka "The Vegan Bodybuilder's Cookbook: Essential Recipes and Meal Plans for Plant-Based Bodybuilding."
And yes, this one recipe involves a little more prep (and ingredients) than most of the other recipes. But I promise it's well worth the effort. And it makes quite the VEGAN BODYBUILDING FEAST! An Oktober-feast to be exact.
Yes, you can break out your lederhosen for this one, vegan fit crew! We're taking a flavour trip to Germany!
OktoberFeast: Sausage, Cauliflower Mash and Sauerkraut
Prep time: 20 minutes | Cook time: 50 minutes | Serves 4.
Fun fact: The word good in German is gut, and these Bavarian-flavored sausages made of pure gluten are so damn guten! This is our vegan take on a classic Oktoberfest dinner; we’ve replaced the standard mashed potatoes with cauliflower. Your digestion will benefit from all those healthy probiotics in the sauerkraut, too.
FOR THE CAULIFLOWER MASH:
1 head cauliflower, chopped
2 garlic cloves, minced
1 teaspoon dried rosemary
1⁄4 cup unsweetened almond or soy milk
1⁄2 teaspoon salt
FOR THE SAUSAGE:
3⁄4 cup navy beans, cooked
1 tablespoon tomato paste
TO MAKE THE CAULIFLOWER MASH:
1⁄4 cup Bragg Liquid Aminos or tamari
11⁄4 cups water
3 garlic cloves, minced
2 cups vital wheat gluten
2 tablespoons nutritional yeast
2 teaspoons caraway
1 teaspoon marjoram
1 teaspoon smoked paprika
1⁄2 teaspoon coriander
1⁄2 teaspoon onion powder
1⁄2 teaspoon allspice
1⁄4 teaspoon red chili flakes
1. In a large stockpot with a steamer insert or steamer basket, bring water to a boil over high heat. Reduce the heat to a simmer and steam the cauliflower for 6 to 8 minutes or until tender. Set the cauliflower aside in a medium bowl to cool.
2. Transfer the cauliflower to a food processor and add the garlic, rosemary, milk, and salt. Pulse for a couple minutes or until the cauliflower is smooth. You may need to stop from time to time to scrape down the sides of the bowl.
3. Transfer the cauliflower mash to a serving bowl and set aside.
TO MAKE THE SAUSAGE:
1. In a medium bowl, mash the beans thoroughly with a potato masher or fork. They can still have some texture, but make sure the beans have broken down quite a bit. Then stir in the tomato paste, aminos, water, and garlic.
2. In a large bowl, combine the wheat gluten, yeast, caraway, marjoram, paprika, coriander, onion powder, allspice, and chili flakes. Mix until everything is well blended.
3. Transfer the wet ingredients to the bowl of dry ingredients and mix well, using a sturdy mixing spoon or spatula. Eventually, get your hands into the mixture and knead it into a ball of dough. The dough should be slightly moist, but if it’s very wet, add a bit more vital wheat gluten. Once you have a large dough ball, slice the dough in half with a knife, and then cut the halves twice more, ending up with 8 equal pieces.
4. Prepare 8 pieces of foil in 4-by-7-inch strips. Roll 1 dough ball roughly into a sausage shape and place it in the center of the foil. Wrap the foil over the dough and twist the ends to ensure the foil is tight enough to keep the dough in place. Repeat this for the remaining 7 dough balls.
5. Place the foil-wrapped sausage into the steamer for 40 minutes.
6. Once the sausage is ready, serve it with the cauli mash, a generous helping of sauerkraut, and Dijon mustard.
Look for raw and unpasteurized sauerkraut to support good digestion.
A roughly 1⁄2 cup of vital wheat gluten mixed with water or broth produces 2 ounces of seitan, which has almost 38 grams of protein per serving.
Get it in ya, bruh!
Store leftovers in the refrigerator for up to 5 days. The sausages freeze well and can be frozen for up to 2 months.
Per Serving Total Calories: 416. Total Fat: 2 g. Total Carbs: 37 g. Fiber: 9 g. Sugars: 5 g. Protein: 65 g.
For more vegan bodybuilding recipes like this, grab my cookbook HERE.
- Sam Shorkey, Jacked on the Beanstalk